Zojambula zapansi pansi zimalimbitsa mitsempha ya pansi pa thupi ndikuthandizira kukhulupirika kwa thunthu la thupi. Kegels ndizozidziŵika bwino kwambiri komanso zapadera kwambiri. Komabe, zochitika zomwe zimapangitsa minofu yapansi pambali yosiyana ndi minofu ndi njira yowonjezera yowonjezera pansi.
1 - Palm Press ndi Magic Circle
Mlangizi wa Pilates Marie Monahan ndi amene anayambitsa DVD yotchedwa Beyond Kegels . Pano, tili ndi zojambula ziwiri zapilato zochokera pansi pa DVD - pamtambo wa kanjedza ndipo zimatsamira ndi kusinthidwa pakati. Zochita zonse ziwirizi zimapindula ndi kutsutsana kwa Pilates maginito kuti athandizidwe kuyika pakhosi.
Malo osungunula Zochita Zochita:
Ndondomeko yofunika kwambiri pa zochitika zapansi: Monga momwe ntchito zonse za Pilato zimayambira ndikofunika kuyamba kuyambira PAMBIRI musanayambe kayendetsedwe ka ntchitoyi. Mukamachita izi mumapatsa mphamvu ndikupindula ndi masewera olimbitsa thupi.
Mafilimu a Palm ndi Magic Circle:
Pamwamba pa kanjedza, malo a thupi limodzi ndi kukakamizidwa kwa matsenga ndi mitambo yowongoka ndipo imakweza mitsempha ya pansi pamtambo pamene ikulimbitsa zovuta (chiuno ndi zochepa za m'mimba zomwe zili pafupi ndi pansi). Kugwirana ndi mgwalangwa wathanzi kumabweretsanso minofu ya pectoral [chifuwa] ndi kumbuyo kwa masewera.>
Khazikitsa:
Osalowerera msana kapena pang'ono C-mphutsi ndi mapewa akufika pansi pamtambo. Ikani bwalo lamatsenga pamatewu kutsogolo kwa iwe ndi pad imodzi yokhudza chikwama. Zipinda zonsezi zimakhala pa pedi pamwamba, zala zimatambasula ndipo zimakhala zofewa.
Kuchita Zochita:
Inhale.
Exhale: mgwirizano ndi kukweza mitsempha ya pakhosi, kenaka tumizani pamzere wonyenga. Lembani pansi pokhapokha ngati mungathe kusunga malo omwe mumakhala msana.
Onetsetsani kuti mukukweza mitsempha ya mimba mpaka mimba ya mimba, ndipo batani lakumimba likubwerera kumsana ndi msomali wakuyesa kuyang'ana kumwamba.
Lembani pamene mukumasula kupanikizika pazungu zamatsenga.
Kumaliza 10 kumangoyamba poyamba. Kuwonjezera kwina monga mphamvu ndi kuzindikira kumawonjezeka.
Malangizo:
Poyambirira, kamphindi Kakang'ono C kameneka pamtunda m'malo mopanda ndale kumathandiza kuchepa mosavuta kumtunda. Zonse mwasankhidwa, zisungeni pamene mukugwiritsira ntchito zamatsenga - musadalire kumbuyo kapena kumapeto kwa mapewa pamene mukulimbikitsana zitsenga. Kuwoneka pa mapewa omwe akukwera kumatenda pamene kupitiriza kumalimbitsa pakati ndi kumbuyo kwa minofu ya pectoral. Nsapato ziyenera kukweza pang'ono panthawi yopita.
Zojambula Zojambula Zojambula Zojambula Zojambula: Yatsamira Ndi Mzere
2 - Wotsamira ndi Magulu Opanga Magetsi monga Zojambula Pamadzi
Zochita izi zimalimbitsa ndikukweza mitsempha ya pakhosi, kuphatikizapo pectoral, mid trapezius ndi seratus. Kuonjezera mpira pakati pa ntchafu kumayambitsa chiuno chamkati, ndikuyang'ana kutsutsana kwakukulu ndi kukwera kwa gulu la pansi.
Khazikitsa:
Khalani pampando, mawondo akugwa ndi mapazi apansi -mwamba kutali.
Ikani bwalo lamatsenga pakati pa manja anu, mitengo ya palmu pamapedi, zala limodzi ndi kupitilira.
Kusunga msana, sungani pang'ono pang'ono ndi khungu kakang'ono.
Zitsulo ndi zofewa ndi mbali zanu, mapewa amafika pamatumbo.
Zingwe zamakono zimayendetsedwa ndi mpira wofewa anaika pakati pa ntchafu, osati mawondo.
Kuchita Zochita:
Sakanizani kukonzekera.
Exhale kuti agwiritse ntchito pansi, kenaka tumizani pamzere wamatsenga ndikuwombera mpira ndi ntchafu. Pitirizani kusalowerera ndale.
Onetsetsani mitsempha ya pansi pamimba yomwe ikukwera mpaka mimba ya mimba ndi botani la mimba likubwerera kumsana.
Lembani, kumasula kukakamiza pazungu zamatsenga ndi mpira.
Pamene izi zimapangitsa kuti thupi likhale lopanda pathupi, kusamalirana msana pamene akugwira ntchito kumawonjezera vuto. Zimapindulitsanso ntchitoyi ngati minofu ya m'munsi ya m'mimba imatsegulidwa ndikulimbikitsidwa.
Kumaliza 10 kumangoyamba poyamba. Kuwonjezera kwina monga mphamvu ndi kuzindikira kumawonjezeka.
Malangizo:
Pamene mukuyendayenda ndi wotsamira, kuchotsa mpira pakati pa ntchafu kumatha kuwonjezera mphamvu, popeza mulibenso mpira kuti muthe kukhazikika ndi kuwonetsa mkati mwa ntchafu. Kuphatikizapo zothandizira minofu zamkati za ntchafu kumalimbitsa minofu ya m'mimba.
Minofu ya pectoral, pakati pa trapezius ndi seratus, kuphatikizapo malo olimbikitsa a mapewa, imalimbikitsidwa ndi mitengo ya kanjedza ikulimbikira pazungulo zamatsenga.
Marie Monahan ndi mlangizi wa Pilates ndipo anayambitsa Pilates Studio LLC. DVD yake Beyond Kegels ikufotokozedwa pano ndipo webusaiti yake ndi onbeyondkegels.com.